A Flavourful Start: Why Introducing Spices Early in Weaning Matters

Did you know that feeding experts recommend introducing spices into your little one’s diet right from the very beginning of weaning? 

Intrigued?  We caught up with our resident expert, Zeonia Deogan, to discover why spice matters and how to incorporate it into your weaning journey. It’s easier than you think!

Zenia is a Nutritionist, Sensory Scientist, mum of two and founder of The Flavour Academy.

The Benefits of Introducing Spices Early

Exposing your baby to spices during the weaning process can enhance their culinary experience and cultivate lifelong healthy eating habits. Spices also offer other benefits that feed into your little one’s general development and their appreciation of food. It’s well documented that there’s an optimal window of up to 6-9 months where children are more open to new tastes and textures. It’s known as ‘the flavour window’, and it makes perfect sense that spice should also be introduced during this time. Let’s look at some key benefits of exposing your mealtime adventurer to spices early in their weaning journey.

a. Expanding the Palate

Herbs and spices add aroma, colour, flavour and texture to food with relatively minimal outlay and fuss. This early exposure to a variety of flavours broadens developing palates and can prevent picky eating later. 

b. Cultural Integration

Incorporating spice into your little one’s diet encourages a broader acceptance of diverse cuisines as they grow and cultivates a sense of awareness of cultural heritage through food. It also helps to make your child adaptable to other foods and cuisines when travelling or eating out.

c. Health Advantages

Nutritionists consider spices as nature’s pantry with beneficial compounds that offer powerful health-boosting advantages. For example, many spices have anti-inflammatory properties, including cinnamon, ginger and turmeric. Adding a light dusting of cinnamon onto toast or into porridge is so simple. Many spices also aid digestion and support a baby’s developing immune system. Early acceptance of flavourful foods also reduces reliance on high-sugar or overly processed foods later. 

Spices like cinnamon, turmeric, and cloves are loaded with antioxidants, which help protect cells from damage caused by free radicals. Antioxidants are vital for your baby’s growing body as they support healthy brain development and overall cellular function.

Cumin and coriander contain iron and other micronutrients crucial for oxygen transport, energy production, and overall growth. Phytochemicals in spices also have a range of unique health-boosting properties.

Can spices be harmful to my baby?

It’s not uncommon for parents to be fretful about introducing spices, believing that they can be too strong or harmful in some way. We only need to look at other countries like India, Africa, and the Caribbean to see this is unfounded. Clearly, there is a difference between spicy (hot) and aromatic (mild spice). I wouldn’t advocate serving up a ghost chilli pepper. Still, there are no grounds to avoid introducing a wide variety of everyday store-cupboard, fresh herbs, and spices because of safety.  Young babies can even tolerate chilli powder and cayenne pepper, which are used sparingly in dishes. Follow NHS advice and avoid additional seasoning with salt and pepper, certainly under 12 months of age.

The same basic rules apply when introducing the first 50 NHS-recommended foods. Be alert to reactions, and don’t assume a screwed-up face means they don’t like it immediately. Remember, it can take multiple exposures to accept a new food. 

Zenia’s top tips for getting started

Get to know your spices

Familiarise yourself with each spice, as they all play a particular role when added to a dish. For example, some add flavour and aroma; some create specific tastes, while others are used mainly for colour. 

Anticipate the change in form 

Depending on how they have been prepared and cooked, herbs and spices can give the dish a completely different taste or flavour, potentially emitting stronger or milder flavour compounds. For example, roasting and lightly frying spices in oil will create a fast and flavourful infusion, whereas ground spices added in the middle or after cooking will produce a milder taste.

Consider combinations

Bear in mind the taste combinations with other ingredients in the dish. This will help you to get a balance of taste and flavour. Start simple and mild and combine familiar pairings. For example, add a pinch of cinnamon to mashed banana or sweet vegetables (carrot, sweet potato, butternut squash, pumpkin). Dip mango fingers into ground cardamom or nutmeg, or add a swirl into yoghurt.

Try combining spice with texture.  Add ground cumin or coriander to lentils or soups to create a more enjoyable sensory experience. Cinnamon, nutmeg, cumin, coriander, and turmeric are great first spices, but don’t be afraid to add a touch of curry powder to your meals.

Less is more!

A little goes a long way. Adding lots of herbs and spices simply kills the taste of other ingredients, creating an overpowering taste rather than a balanced, flavourful dish.

Have fun & experiment

Start by using a few herbs and spices often, then gradually add others to your store cupboard. This way, you will become more confident and comfortable using a variety of herbs and spices in your cooking.

Spice Supports Overall Development

As you can see, spices open up a world of taste and flavour possibilities for your little one, broadening their food horizons and minimising picky eating. 

Spices offer hidden health benefits to protect and safeguard their immune system. They can contribute to better digestion and nutrient absorption, ensuring your baby gets the most out of their diet. A well-functioning digestive system and a strong immune system work hand-in-hand to support healthy growth, cognitive development, and energy levels. 

Incorporating spice early also means you can make mealtimes a family affair by encouraging shared meals with spices adjusted for the baby’s palate (milder versions of family recipes). The broader benefits of this interaction and uniting at the dinner table are instrumental in their socialisation. It provides ample opportunity for you to model other fundamentals like table manners, communication skills and cutlery control. Ready to spice up your weaning?

You can read more in Zenia’s book, The Flavour Academy Cookbook - Creative Cooking for Family Mealtimes, available here